Potato, russet, peeled, raw
Not checked yet · database values 81 kcal per 100 g
Not checked for absorption yet: these are the listed values.
Not checked yet: the numbers below are what the database lists.
Good for
How we counted this
What 100 g gives you: imported foods have no serving size yet.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
450 mg in 100 g: 13% of the 3,400 mg a day men need, 17% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Some
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
10.9 mg in 100 g: 12% of the 90 mg a day men need, 15% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.16 mg in 100 g: 12% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
8 more nutrients at a little or less
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
25.6 mg in 100 g: 6% of the 400 mg a day men need, 8% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.07 mg in 100 g: 6% of the 1.2 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
2.27 g in 100 g: 4% of the 56 g a day men need, 5% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.38 mg in 100 g: 3% of the 11 mg a day men need, 5% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.38 mg in 100 g: 5% of the 8 mg a day men need, 2% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
1.5 µg in 100 g: 1% of the 120 µg a day men need, 2% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
7.8 mg in 100 g: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0 µg in 100 g: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: fibre, vitamin A, vitamin E, riboflavin, niacin, folate, vitamin B12, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.
Watch out
How we counted this
We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.
Potatoes carry glycoalkaloids (solanine, chaconine), most in green or sprouted potatoes and the peel. Not measured for this food.
Learn more
How we got this
Potatoes. EFSA 2020: occurrence data mostly for potatoes; acute LOAEL 1 mg total glycoalkaloids/kg bw
What cuts it: Peel, and cut away green or sprouted parts.
Better options
We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.
Foods we’ve checked in the same group
Arugula, raw and asparagus, cooked and beets, cooked and bok choy, raw and broccoli, cooked and broccoli, rawChecked by us
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Potato, russet, peeled, raw
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|
| Calcium | 7.801 mg | 9.64 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Carbohydrate | 17.771 g | 21.95 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Fat | 0.36 g | 0.44 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Iron | 0.384 mg | 0.47 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Magnesium | 25.64 mg | 31.67 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Phosphorus | 55.19 mg | 68.18 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Potassium | 450.1 mg | 556.01 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Protein | 2.274 g | 2.81 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Selenium | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Sodium | 2.743 mg | 3.39 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Thiamin (B1) | 0.074 mg | 0.09 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Vitamin B6 | 0.157 mg | 0.19 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Vitamin C | 10.9 mg | 13.46 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Vitamin K1 | 1.5 µg | 1.85 µg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Water | 78.61 g | 97.11 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Zinc | 0.378 mg | 0.47 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Energy | 80.952 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| Nutrient | Per 100 g | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|
| Copper | 0.091 mg | 0.11 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Energy (Atwater general) | 83.42 kcal | 103.05 kcal | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Energy (Atwater specific) | 80.952 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Nitrogen | 0.364 g | 0.45 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Ash | 0.985 g | 1.22 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Sucrose | 0.073 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Glucose | 0.161 g | 0.2 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Fructose | 0.293 g | 0.36 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Maltose | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Sugars, Total | 0.526 g | 0.65 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Molybdenum, Mo | 4.869 µg | 6.01 µg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Total dietary fiber (AOAC 2011.25) | 14.93 g | 18.44 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| High Molecular Weight Dietary Fiber (HMWDF) | 13.83 g | 17.08 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.091 g | 1.35 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Lactose | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Manganese | 0.152 mg | 0.19 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
| Niacin (B3, preformed) | 1.501 mg | 1.85 mg | listed used | US food database (USDA Foundation Foods) #2346401 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Potato glycoalkaloids (solanine) · Worth knowing · Potatoes carry glycoalkaloids (solanine, chaconine), most in green or sprouted potatoes and the peel. Not measured for this food. · EFSA 2020
Sources
- EFSA CONTAM Panel (2020) Risk assessment of glycoalkaloids in feed and food, in particular in potatoes and potato-derived products. EFSA Journal 18(8):6222 · doi:10.2903/j.efsa.2020.6222 · PMID 32788943
efsa-2020-glycoalkaloids· full text read · EFSA Journal: CC BY-ND 4.0 - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.